Long Run Solutions

Weekly Running notes 11.7.09 (two weeks)

I've been a bit slow in reporting my weekly workout progress. Overall, things have been going very well. I'm building into some good mileage and running some fast miles along the way. Somehow, to my incredible surprise, I was able to clock a 19:59 5K on Saturday October 31st. My goal was to run a sub 20 minute 5K during this training season because that predicts a marathon time of under 3 hours 20 minutes.

The fact that I did it in October amazes me. What a blessing and boost of confidence. In the back of my mind, I was concerned that I wouldn't be able to run this time at all this training season. So, I better set a new goal. I'm shooting for 19:37. That 5K time predicts a 3 hour 15 minute marathon time and God willing and the creeks don't rise I may shoot for that this spring.

Recent workouts

Oct. 26: 5 miles

Oct. 27: 5 miles

Oct. 29: 6.5 miles

Oct. 31: Total 8.5 miles with a 19:59 5K

Weekly Total: 25 miles

Nov. 2: 6 miles

Nov. 3: 5 miles

Nov. 5: 8 miles

Nov 7: Total of 8 miles with 5 Yasso 800s (this was a killer workout)

Weekly Total: 27 miles

Next week is going to be my biggest week yet.
 

Weekly Running Notes 1.11.09

Workouts this week:

• Monday 1:07.00 for 7.5 miles on treadmill, average HR of 139 bpm

• Tuesday 49.30 for 5.5 miles on treadmill, average HR of 144 bpm

• Wednesday 40:00 swim workout. Surprisingly this felt great

• Thursday 1:08:00 for 8.2 miles outside, average HR of 146 bpm

• Saturday didn't go well. Old injury issue. 1.5 miles

• Sunday 47.30 minutes on elliptical for 5.5 miles, average HR 117 bpm

 Overall, the miles run was only 22.7 miles because Saturday mileage was 7.5 miles short of goal. My average HR on running workouts was 138 bpm for those that I could measure.

My heart rate zone totals while running were:

• Zone 1 = 7 total minutes

• Zone 2 = 28 total minutes 

• Zone 3 = 128 total minutes 
• Zone 4 = 32 total minutes

• Zone 5 = none

Comments:

Right up until yesterday, it was a very good training week. Yesterday, out of no where, my knee started acting up to the point where I couldn't run. So I had to abandon my core Saturday training. Today I was able to get a 47 minute workout for 5.5 miles on an elliptical machine, but that is no match for my regular workouts. My knees are so unpredictable that this could clear up and not cause me another problem. I think I'll pray for that.

Thursday's workout was very good. As part of that workout I did 5 miles where I tried to stay in Zone 3, but at the same time run the best pace possible in that zone. I managed to run an overall pace of 7:58 per mile while maintaining an average heart rate of 151 bpm. I was very happy to stay in zone 3 while accomplishing that pace at this point in my training. I should note that the coarse I ran was the Cherry Creek Trail, which is nearly flat where I run.

Weekly Running Notes 1.5.09

Starting with this last week, I'm going to try to keep a running log each week. It will be fun to look at what is working and what isn't working over the next four months leading up to my marathon. You will be able to find these workout notes in the new category "Weekly Running Notes".

This week marks the start of what I promised  a while back. That is, I am taking heart rate training seriously. The first thing I had to get past is that it isn't that big of a deal if I don't know my exact maximum heart rate. Is it really going to matter that much if my max heart rate is 185 or 190? No, but that kind of thing wraps me around the axle for some reason. So, I'm using 190...end of discussion.

Here are my workouts:

• Monday 1:02.26 for 7.1 miles outside, average HR of 144 bpm
• Tuesday 50:00 for 5.5 miles on treadmill, average HR of 141bpm
• Wednesday skipped cross train. Gym closed early for New Years. Ticked me off.
• Thursday 58:11 for 7 miles outside, average HR of 153 bpm
• Saturday 2:19.31 for 15 miles on treadmill, average HR of 131bpm

Overall, that comes out to a little less than 35 miles and a total of 5:10.13. My average heart rate overall came in at 139 bpm.

My heart rate zone totals were:

• Zone 1 = 11 total minutes
• Zone 2 = 59 total minutes
• Zone 3 = 2:57 total minutes
• Zone 4 = 56 total minutes
• Zone 5 = nothing really

Comments:

I'm feeling pretty good in general. I'm healthy except for my right knee and I'm effectively managing that problem for right now. I was really happy with Thursday's workout. That was a hilly course and I feel good to be at 153 bpm average for a 8:18 pace. It was a goal of mine to get to 8:15 and 153 because I was at that late in my training for my 3:22.14 marathon last year in Nashville. This year I'm planning to run 3:15:00, so that time is a stepping stone and makes me feel like I could be on track.